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Pulley Split Squat Rotation Open Stance

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Exercise Profile

Primary muscles:

Obliques, Quads

Secondary muscles:

Hamstrings, Glutes

Equipment:

Pulley

Difficulty:

Advanced

Pulley Split Squat Rotation Open Stance Overview

The pulley split squat rotation open stance workout is designed to primarily target the obliques and quads.

By using the pulley, this workout engages the obliques and quads through rotational movements and split squats.

The pulley is employed to add resistance and increase the intensity of the exercise, without overemphasizing the impact on secondary muscles.

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Pulley Split Squat Rotation Open Stance Instructions

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward. Hold the pulley handle with both hands in front of your chest.
  2. Step back with your left foot, keeping your heel off the ground. Lower your body into a lunge position, bending both knees to about 90 degrees.
  3. As you lower into the lunge, rotate your torso to the right, keeping your arms extended and the pulley handle in front of your chest.
  4. Push through your right heel to return to the starting position, while simultaneously rotating your torso back to the center.
  5. Repeat the movement, this time stepping back with your right foot and rotating your torso to the left.
  6. Continue alternating sides for the desired number of repetitions.

Pulley Split Squat Rotation Open Stance Tips

  1. Start by setting the pulley at waist height and attaching a handle to it.
  2. Stand with your feet shoulder-width apart and take a step forward with one foot, keeping your toes pointing slightly outward.
  3. Lower your body into a lunge position, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground.
  4. As you lower, rotate your torso towards the side of your front leg, engaging your obliques.
  5. Push through your front heel and return to the starting position, rotating your torso back to the center.
  6. Repeat the movement for the desired number of reps, then switch sides and perform the exercise with the opposite leg forward.

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